Learning to manage yourself. When our emotions take control, what do we do?

Practical tips for learning how to "manage yourself" and control your emotions when they make you lose your way.

In the entrepreneurial world, stress, uncertainty, and constant pressure can sometimes take over, causing intense emotional reactions.

Feelings of panic, physical discomfort, palpitations, heat...does that sound familiar?

Those times when our emotions seem out of control can affect our decisions and relationships.

Whether you're an entrepreneur, solopreneur, or manager, learning to master your emotions is essential to lasting well-being.

Here are some tips that I use and that I am happy to share with you, to help you better understand yourself and manage those moments when your emotions try to take over.

Be good to yourself!

1. Recognize and accept your emotions

The first step in managing your emotions is to acknowledge them. Be kind to yourself.

Often, we tend to repress our feelings or ignore them, thinking they will go away. However, this only increases their intensity.

Take a moment to identify what you're feeling: is it frustration, anxiety, anger? Once you've named the emotion, accept it without judgment.

It's neither "good" nor "bad" to feel what you feel. You're normal!

Concrete action : Become aware of the triggers of your fears and the feelings they provoke in you: fear of rejection, shame, discouragement, anger?

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2. Take a break and breathe

When emotions are running high, the best thing to do is take a break. Deep breathing may seem simple, but it actually helps calm your nervous system.

When we are stressed, our breathing becomes shallow and rapid. Breathing deeply rebalances oxygen intake and helps calm the mind.

Concrete action : Practice mindful breathing. Inhale deeply through your nose for 4 seconds, hold your breath for 4 seconds, and exhale slowly for 6 seconds. Repeat this exercise several times until you feel your emotions stabilize.

3. Review your thoughts: What fuels your emotions?

Emotions are often triggered by our thoughts. A common challenge among entrepreneurs and managers is the tendency to interpret situations negatively or catastrophically, thus amplifying stress. For example, a temporary drop in sales can lead to the thought, "I'm going to lose my business," which triggers panicky emotions.

Concrete action : Learn to challenge your automatic thoughts. When you feel a strong emotion, ask yourself the following questions:

1. Is this thought based on facts or assumptions?

2. What would be another, more rational view of the situation?

3. What would you say to a friend in the same situation?

4. Reframing your thoughts helps defuse emotional intensity and return you to a more real view of things in the present moment.

   
   

4. Surround yourself with a support network

Having a strong network of people you trust is a powerful lever for overcoming periods of intense emotion.

Whether it's mentors, colleagues, or friends, talking about how you feel and getting advice can not only help you manage emotions, but also help you see things from a different perspective.

Concrete action : Don't hesitate to ask for help. Schedule regular calls with someone you trust to discuss your emotional challenges and receive support.

Conclusion

Learning to manage your emotions in high-pressure situations is a crucial skill for entrepreneurs, solopreneurs, and managers.

By adopting mindfulness practices, reframing your thoughts, and taking sustainable actions, you can move through difficult times with greater calm and clarity.

Mastering your emotions means mastering your results!